Beach beautiful exercises

Monday 24 June 2002 23:00 BST

First: Warm up and cool down:Always remember to warm up before you start your Body Revamp workout, and to cool down afterwards. In three to five minutes you can mobilise your major joints and get rid of the day's stresses with shoulder rolls, some side bends and full body stretches; add a few squats, knee lifts to your chest, brisk marching on the spot and running up and down your stairs to increase your body temperature. To cool down after each Body Revamp Circuit, you can repeat your warm up in reverse, decreasing the size of your movements and finish off with stretches for your legs and upper body. Refer to last week's plan for details of the multi-functional stretches.

Backside: The Exercise: sofa butt tighteners Beach Body Bit: your buttocks Body Bit pay off: flattens and tones the torso muscles of abdominals and back. Sit on a sofa (preferably a fairly firm one) carefully slide your body so your bottom and lower back are off the sofa, but your ribs are still on the sofa. Lower your bottom towards the floor. Next, drive your buttocks up to the ceiling so the legs are parallel to the floor. Lower your buttocks and repeat. You can add a weight and rest across your hips to make this exercise harder.

Legs:The Exercise: inner thigh leg lengthener Beach Body Bit: leans out inner thighs Body Bit pay-off: tones quadriceps Lie on your back, supporting your upper body on your elbows. Bend one leg at the knee so the foot is flat on the floor and extend the other leg out straight and to the side. Turn the foot slightly to the side with a small bend at the knee. Using your inner thigh muscle lift the straight leg up diagonally to the bent knee. Keep the leg lifted as you bend the leg at the knee to bring the ankle of the lifted leg into the bent knee. Extend the leg out and lower diagonally back to the floor.

TorsoThe Exercise: full body roll-upsBeach Body Bit: works the whole of the abdominals Body Bit pay-off: improves mobility of your spine Lie on the floor arms extended overhead. Slowly curl up to a sitting position, one vertebra at a time, drawing in the abdominals as you curl. Turn the knees out to the side to avoid gripping of the thighs. Slowly lower down to floor position, contracting through the abdominals as you lower.